What does a 1300 calorie day look like

i think my diary is open. i am not closer to 1450 as i am finding maintenance but just cut out a snack really!

but eat the same foods you eat but in smaller quantities. because i like volume eating (eating MORE FOOD) i cut some foods that are higher in calorie density and don't do it for me (ex: rice and potatoes - never my fav) but it has zero to do with keto-low carb many keep small portions of rice. I eat lots of raw veggies as they are a good way to get volume.

what it looks like varies person to person based on how they like to eat. some prefer 2-3 larger meals. me, i prefer eating more often so smaller meals and more snacks.i also keep room for "dessert".

cwolfman13 wrote: »

Panini911 wrote: »

i think my diary is open. i am not closer to 1450 as i am finding maintenance but just cut out a snack really!

but eat the same foods you eat but in smaller quantities. because i like volume eating (eating MORE FOOD) i cut some foods that are high fat and don't do it for me (ex: rice and potatoes - never my fav) but it has zero to do with keto-low carb many keep small portions of rice. I eat lots of raw veggies as they are a good way to get volume.

Rice and potatoes aren't high fat unless you are adding fat to them.

my bad i meant higher calorie count (vs density) edited my post.

kimny72 wrote: »

OP, if you set your goal to lose 2 lbs per week, that is pretty aggressive. It might be better to start with a lower weekly goal and start with slightly higher calories to make the learning curve easier. Once you get the hang of that calorie level, you can always try to go a bit lower if you want. Also remember that you are supposed to log your exercise, and eat at least some of those calories back.

I did 1500 cals when I was losing (thank you exercise cals!) and found I needed to increase my serving size for protein and veggies, and decrease my serving size for some of the more calorie dense stuff I enjoyed. I also tried to eliminate beverage calories, and save those for filling food. It took some trial and error, paying attention to which sorts of foods filled me up, and which left me still hungry.

Also prelogging really helped me. Log all the different components of the meal you are planning to eat and that tweak the proportions (or eliminate something entirely) to get the number to look right.

Give yourself some time to get the hang of it, and good luck!

I'll add a vote of support for the value of prelogging food to make sure I'm eating in line with my goals. I've done it long enough that it felt really odd NOT to log while i was on vacation recently. A week off wasn't too hard to manage with mindfull attention to portions, but, I do not believe I could sustain that over the longer term.

Logging is a blip on the clock of time spent doing things.

good luck to you!

I usually hit 1,100/1,200 you can add me and see what I eat!

I've been around 1200-1400 pretty consistently for a long time. Most of my meals are wrapped in a low carb tortilla. You don't have to go on a low carb diet, but the tortilla is only 70 calories.
Meatball sub? On a tortilla. Panini? On a tortilla. Pizza? Tortilla thin crust. Nachos? Baked low carb tortilla chips, with bell pepper chunks and zucchini slices. Breakfast burritos? Low carb tortilla. Burger King Whopper? Remove the 230 calorie bun and put the burger and toppings on a 70 calorie tortilla (It's still like 600 calories with cheese, but sometimes you need to cram a terrible fast food burger in your face hole, and you may as well be healthier about it). Anything that you'd normally use about 200 calories worth of bread for can be replaced by a 70 calorie tortilla.

Mushrooms are incredible, low calorie filler for just about any meal. They also make excellent dippers for whatever goo you want in your mouth.

Bake with Truvia baking blend to reduce unnecessary sugar calories. Use light sour cream and light cream cheese (don't bother with fat free, the lame flavor isn't worth the few extra calories you save).

String cheese is a good snack. So is extra dark chocolate (I eat 90%, but not everyone can take it that dark), with a schmear of peanut butter.

Egg Beaters or ReddiEgg or whatever store brand are a good way to pack in protein with about half the calorie of real egg. I often make scrambles with spinach, sun dried tomatoes, mushrooms, bell peppers, onions, or whatever vegetables I have around. Sprinkle with cheese. I usually make Carbquik biscuits to go with scrambles. Altogether a scramble with biscuits is typically under 500 calories and leaves me feeling super stuffed.

Instead of spaghetti, I recommend spaghetti squash mixed with shredded zucchini, lightly sauteed in a bit of olive oil with onions and garlic. This is a much more flavorful and lower calorie/lower carb base for whatever goo you plan to pour on top.

I mostly food prep my 1300/1400 calories. This is 3 days of Meal 1, 2 & 3 .
I always have protein - eggs, tuna, chicken, ect. I always have a fat - olives, avo, EVOO, mayo, nuts, cheese, ect at every single meal. Each meal can range from 350-400 calories. Oh and a tablespoon cream in coffee.